There is no doubt: creatine is the most wildly popular bodybuilding and performance enhancing non-hormonal supplement on the market. Pennsylvania State University did a study which revealed that creatine supplementation results in increased strength and muscle mass gains.

But is creatine supplementation dangerous? Are the negative criticisms of creatine valid? Let’s take a look.

A popular criticism of creatine is that it leads to an increase in muscle cramps, muscle spasms, and pulled muscles. In a study performed at Appalachian State University, researchers found these claims to be false. A pool of 26 athletes who used creatine for up to 4 years each had a similar injury and cramping rate as athletes who did not supplement with creatine.

Another study conducted by Truman State University researched the impact of long term creatine supplementation on the kidneys and liver. 23 football players supplemented with 14 grams of creatine a day for 3 years. The results of the study? Creatine supplementation does not harm the kidneys or liver.